Chapter 11

How often should adults do muscle strengthening activities?

two or more days a week

True or false: Regular physical activity and exercise can improve sleep quality.

true

How does exercise affect blood fat levels?

It increases HDL.

What should you do to your daily schedule in order to make time for more physical activity?

Subtract time from activities that take away from you getting more physical activity.

According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?

75 minutes

How long should a person wait before applying heat to an injury if swelling has disappeared?

about 36 to 48 hours

Which of the following is an example of a cardiorespiratory endurance exercise?

cycling

In a fitness training program, which phase is characterized by an increase in fitness level?

the progress phase

How many days a week at minimum should you stretch?

2 or 3 days a week

Which of the following is a component of health-related fitness?

flexability

What is not an effect of exercise on the respiratory system?

increase in a person's resting heart rate

What is recommended for weight management?

Increase your physical activity from 150 minutes per week to 300 minutes per week.

Squats, push-ups, and pull-ups are all examples of ______ training exercises.

strength

What is the first step you should take to begin to manage your time and wellness lifestyle?

Keep a record of how you currently spend your time.

The amount of force produced by a single maximum effort is known as

muscular strength

All of the following are examples of moderate physical activities EXCEPT

running

The type of stretching where you extend a position then hold it is called

static stretching

The number of repetitions of a strength exercise is equivalent to which FITT principle?

Time

________ is crucial if you are to maintain a wellness lifestyle.

learning to manage your time

What are reasons to apply heat to an injury?

to relax muscles to reduce pain to reduce stiffness

What are long-term effects of exercise on the human body?

- improved self-image - decreased body fat - reduced risk of colon cancer

When a person stops exercising, up to ------ % of fitness improvements are typically lost within two months.

50 %

Anne bought a heart rate monitor and found that she was only exercising at 40 percent of her maximum heart rate, so she began exercising at 60 percent of her maximum heart rate. What did Anne increase?

Intensity

What are professional organizations that certify exercise instructors and personal trainers?

International Sports Science Association National Strength and Conditioning Association American College of Sports Medicine

--- is an imbalance between training and recovery.

overtraining

The R-I-C-E principle is recommended for treating ---- tissue injuries, such as injuries of the muscles or joints.

soft

What is flexibility?

the ability to move joints through their full range of motion

When developing a strength-training program using the FITT principle, what determines the intensity of an exercise?

the weight being lifted NOT: the number of repetitions, The number of repetitions is equivalent to time, not intensity.

Which statements about the muscular strength of men and women are true?

- A larger portion of the total body mass of men is made of muscle. - Per unit of muscle tissue, lower-body strength of men and women is about the same.

What are benefits of including a cool-down period in your exercise session?

- Cooling down helps return your breathing and heart rate to normal. - Cooling down helps restore the body's circulation to a normal resting condition.

What are some long-term effect of exercise on the human body?

- improved self-image - improved ability to extract oxygen from air during exercise - increased blood volume and capillary density - decreased body fat

What are social, emotional, or psychological benefits of being physically active?

- reduced anxiety - improved self-image - reduction of mild to moderate depression - improved learning and memory

According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?

150 minutes

What describes the process of metabolism?

Food is converted to energy.

Which statement about the development of large muscles in women who do strength training is correct?

Hormonal differences prevent women from developing muscles at a large scale comparable to men.

What are examples of strength training exercises?

bench press pull-ups squat

What is a type of exercise that contributes to cardiorespiratory endurance?

bicycling swimming jogging

Moderate exercise can boost a person's ----- function, whereas excessive training can depress it.

immune

Being sedentary is associated with what?

large waist circumference unhealthy levels of glucose, insulin, and blood fats

------ is the process that changes food to energy and builds tissue.

metabolism

What are recommended places on the body for measuring pulse?

wrist, neck

The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. An high-intensity workout would require ______ time than a moderate-intensity workout.

less

The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called

reversability

Once you have attained your desired level of fitness, how do you maintain it?

exercising at a consistent intensity for 3-5 days a week

What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?

vigorous

A(n) ---- is a recording of the changes in electrical activity of the heart.

electrocardiogram

What is the term that refers to exercise that forces muscles to contract against increased resistance?

resistance exercise

A basketball player who chooses to do exercises that help to improve lateral movement, cardiorespiratory endurance, and vertical leap is abiding by the fitness principle known as

specificity

Which of the following refers to the training principle that the body adapts to the particular type and amount of stress placed on it?

specificity

Susan can run a marathon. What type of training would likely have played the most important factor?

cardiorespiratory endurance training

What is most important for improving physical fitness?

doing enough physical activity to stress the body

Which of the following increase the likelihood of injury?

exercising without warming up exercising while sick exercising every once and a while, without consistency

______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

physical

What are examples of competitive activities that contribute to overall physical wellness?

racquetball soccer basketball

Injuries are least likely if endurance training occurs

about three to five times a week.

If you are trying to lose weight, what foods should you avoid?

foods with added sugars foods with empty calories

What are exercises that increase bone density?

impact exercises jumping rope strength training

What is not a long-term effect of exercise on the human body?

increased heart rate

What type of exercise refers to the application of force with movement?

isotonic (dynamic) movement

Running, playing sports and swimming laps are all examples of what intensity of physical activity?

vigorous

--- --- consumption, or VO2max, is the body's maximum ability to transport and use oxygen.

maximal oxygen

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

What is the type activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

moderate-intensity aerobic activity

What are examples of vigorous activity?

moving heavy furniture cycling up a steep hill running

A special benefit of exercise, especially for women, is that it helps build bones to protect against

osteoporosis

As your body adapts to the exercises you do, you must exercise more to continue to experience fitness gains. The progressive increase in exercise is known as

overload

Who likely does not need medical clearance before beginning an exercise program?

A 29-year-old slightly overweight man

Overtraining can lead to which of the following?

excessive fatigue illness injury

What is a good source for getting help when trying to learn an exercise technique?

exercise class

Why is muscular endurance important?

helps people cope with daily physical demands improves sports performance

What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity?

lowering the risk of developing type 2 diabetes lowering the risk of stroke lowering the risk of high blood pressure

------ ------ are synthetic male hormones that are taken to enhance athletic performance.

Anabolic steroid

----- stretching is dangerous and could cause injury.

Ballistic

Which statement about exercise and the immune system is not true?

Excessive exercise boosts the immune system.

The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym

FITTVP

______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

Physical

Any body movement carried out by the skeletal muscles that requires energy is known as

Physical activity

Which is a major risk factors for cardiovascular disease?

a sedentary life style

What helps reduce back pain?

increased muscle strength

Who should consider getting an electrocardiogram before beginning an exercise routine?

people at risk for heart disease

What is not a type of exercise that contributes to cardiorespiratory endurance?

stretching

For cardiorespiratory endurance training, how much time per workout is recommended?

20-60 minutes

What is the difference in results of a strength-training program when a person changes the intensity and time?

Heavy weight and low reps build strength, whereas light weight and high reps build endurance.Which of the following are steps in the R-I-C-E principle for treating injuries?

Endurance exercise improves the process that converts food to energy and builds tissues, otherwise known as

metabolism

Body composition refers to the

proportion of fat and fat-free mass in the body.

According to the Physical Activity Guidelines for Americans, for adults who perform moderate-intensity aerobic physical activity how much exercise should they do to maintain general health?

150 minutes a week

What are isotonic exercises?

weight machines barbells body weight exercises dumbbells

For individuals with the goal of extensive health benefits from exercise, how much moderate-intensity physical activity is recommended?

300 minutes a week

Stretching how many days a week is optimal?

5-7 days

How does fat increase?

If more calories are consumed than are expended through metabolism and exercise, then fat increases.

When is the best time to perform static stretching?

after a workout

A sedentary lifestyle is one of the major risk factors for which issues?

cardiovascular diseases and stroke

______ refers only to the body's content of muscle, bone, and water.

fat-free mass

What is the best way to control body fat?

follow a balanced diet

What does the acronym FITT represent?

frequency, intensity, time, type

Target ---- ---- zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.

heart rate

Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine

level of fitness NOT: muscle strength, This would be affected by the size of muscle fibers but not also the heart's ability to pump blood

______ is the training principle that the body adapts to the particular type and amount of stress placed on it.

specificity

What are guidelines for injury prevention?

stay in condition warm up thoroughly before exercise use proper equipment use proper body mechanics when lifting

Muscular ------ is the amount of force a muscle can produce with a single maximum effort.

strength

Which exercise will help ensure a healthy range of motion for all major joints?

stretching

Morgan was playing basketball three times a week until she sprained her wrist. While she was waiting for it to recover, she switched to exercising on a stationary bike. What about her exercise did Morgan change?

type

The ideal amount of time for a cardiorespiratory training workout is

20-60 minutes

How often and how long should a person participate in moderate cardiorespiratory endurance exercise?

3 to 5 days a week

What are the benefits associated with warming up?

decreases the chance of injury helps your body to move gradually from rest to exercise elevates muscle temperature

True or false: Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.

False, Studies have shown that increased physical activity may lead to a reduced risk of cancer.

Increased blood flow to the brain Increased blood flow to the skin Increased bone density Improved cognitive functioning Increased energy production in muscles Increased oxygen consumption Reduced risk of colds Reduced risk of heart disease

Immediate Immediate Long-term long-term immediate immediate long-term long-term

Which of the following are steps in the R-I-C-E principle for treating injuries?

Rest, ice, compression, elevate

In which of the following ways would an older person benefit from strength training?

all of the following: maintenance of muscle mass, improved balance, maintenance of function

Felipe is primarily a runner but a couple days a week he uses an elliptical trainer and does plyometric exercises. This is an example of

cross-training

What does greater muscle mass help maintain?

healthy body weight

When exercising, what is the best way to determine if you are working hard enough to improve or not hard enough?

monitor your heart rate

All of the following are examples of moderate physical activities

speed walking, dancing, raking leaves

Julian started exercising 90 minutes three times a week but found that it cut too much into his study time. He decided to cut back to doing 45 to 60 minutes of exercise three times a week. What did Julian decrease?

time

Studies indicate that an increased level of physical exercise is associated with a(n) ______ risk of developing certain cancers, such as those of the bladder, kidney, and liver.

decreased

What are benefits of increasing cardiorespiratory fitness through exercise?

increased capacity for delivering oxygen the prevention of stiffening or clogging of the arteries improved functioning of the heart NOT: greater increase in resting heart rate, Exercise decreases your resting heart rate, which is good for your health.

What term refers to the application of force without movement?

isometric (static) exercise

What example best describes cardiorespiratory endurance?

molly runs five miles everyday

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

To check the carotid pulse, which body part should you touch?

neck, "Carotid" refers specific to the artery in the neck.

progressive ---- is the training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

overload

What are characteristics of exercise intended to improve or maintain physical fitness?

planned, structured, repetitive activity

Studies have shown that average Americans spend more than half of their waking day in ______ activities, such as using a computer, studying, or watching television.

sedentary

How is muscular endurance developed?

by stressing the muscles with a greater load than they are used to

______ muscle mass helps maintain a healthy body weight.

greater

Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.

greater; lower

The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is

muscular strength

Which of the following is NOT categorized as a skill-related component of fitness?

muscular strength

Who should get a medical examination before participating in exercise?

women over 50 years of age men over 40 years of age

What are ways that exercise can improve body composition?

- increases muscle mass - decreases fat mass - increases daily calorie expenditure

What is best way to ensure consistency in your workouts?

Record details of your workouts in a journal.

Which statements about resistance exercise are true?

It is also known as strength training. It is designed to build muscular strength and endurance.

What are recommendations for performing an isometric contraction?

Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.

What principle should guide you when treating soft tissue injuries?

R-I-C-E

balance body composition Cardiorespiratory endurance coordination flexibility Muscular strength reaction time speed

Skill-related fitness Health-related fitness Health-related fitness Skill-related fitness Health-related fitness Health-related fitness Skill-related fitness Skill-related fitness

Which of the following statements about exercise and its effect on body composition is accurate?

The more muscle mass someone has, the higher their metabolic rate will be.

What is the importance of flexibility exercises?

They are important for maintaining the normal range of motion in the major joints of the body.

What are skill-related fitness components?

agility, coordination, balance, power, reaction time, speed

What are the benefits of developing muscular strength?

helps prevent leg pain helps keep skeleton in proper alignment helps prevent back pain

What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

For exercise sessions lasting less than 60-90 minutes, the best fluid replacement is

cool water

_______-______combines a variety of exercises to enhance speed and intensity.

cross-training

Chris was jogging twice a week and then increased to three times a week. What did Chris increase?

frequency

Good muscle endurance in which muscles can reduce low back pain?

hips legs abdomen

Which major groups of muscles should be stretched during flexibility exercises?

leg hip shoulder

During the ______ phase, fitness is sustained over a period of time.

maintainence

What are benefits associated with cardiorespiratory endurance training?

makes the heart stronger and improves the function of the entire cardiorespiratory system

What is the easiest method for accurately determining the intensity of an endurance workout?

measuring heart rate

Can a supplement change a weak person into a strong person?

no, exercise creates strength

What is cross-training?

participating in two or more activities to develop a particular component of fitness

What is a benefit of exercise that is particularly relevant for women?

protection against osteporosis

Which of the following movements would be classified as an isotonic exercise?

push-up

Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of

regular physical activity

What term refers to the physical abilities that contribute to performance in a sport or activity?

skill-related fitness